Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450°F. Lightly coat a 9x9x2-inch baking pan with nonstick coating; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into two serving-size pieces, if necessary. Measure thickness of fish.

    Advertisement
Instructions Checklist
  • Place flour in a shallow dish or small bowl. In a second shallow dish whisk together egg white and milk. In a third shallow dish combine bread crumbs, almonds, and thyme. Coat both sides of fillets with flour. Dip fillets in the egg mixture; dip in bread crumb mixture to coat.

Instructions Checklist
Instructions Checklist
Instructions Checklist
  • Place fish in prepared pan. Drizzle with oil. Bake until fish begins to flake when tested with a fork (allow 4 to 6 minutes per 1/2-inch thickness of fish).

Nutrition Facts

252 calories; 11 g total fat; 1 g saturated fat; 3 g polyunsaturated fat; 6 g monounsaturated fat; 49 mg cholesterol; 142 mg sodium. 571 mg potassium; 13 g carbohydrates; 1 g fiber; 1 g sugar; 25 g protein; 49 IU vitamin a; 1 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 3 mg niacin equivalents; 0 mg vitamin b6; 32 mcg folate; 1 mcg vitamin b12; 61 mg calcium; 1 mg iron;

Reviews